1

Seated Overhead Barbell Press

4 x 8

Pressing power and front delts.

2

Dumbbell Lateral Raise

4 x 12

Medial delt hypertrophy.

3

Cable Front Raise

3 x 15

Constant tension for front delts.

4

Reverse Pec Deck Fly

3 x 15

Rear delt isolation.

5

Dumbbell Arnold Press

3 x 10

Full shoulder range of motion.

6

Barbell Upright Row

3 x 10

Traps and side delts.

7

Overhead Cable Tricep Extension

3 x 12

Targets long head of triceps.

8

Lateral Raise Hold (Top Position)

3 x 30 sec

Shoulder stability and burnout.